Udiniwe ziingxaki ezifana negesi esiswini kunye nesitshiso sentliziyo? Iingcebiso ezili-9 ezintle zokwenza ukutya kube lula! (Ukugaya)

Ngaba wakha waziva isisu sigcwele kwaye unegesi esiswini emva kokutya isidlo esimnandi? Okanye wakha waziva utshile esifubeni sakho (ukutshisa kwentliziyo)? Ezi zizinto ezicaphukisayo ngokwenene. Ngoko ke namhlanje, masithethe ngeengcebiso ezilula kodwa ezibaluleke kakhulu eziya kukunceda ukugaya ukutya okutyayo ngaphandle kweengxaki ezinjalo. Kodwa khumbula, ukuba ezi mpawu ziyaqhubeka okanye ziyanda, ngokuqinisekileyo kufuneka ubone ugqirha wakho .

1. Sebenzisa amandla emifuno, iziqhamo, kunye namandongomane.

Ngamafutshane, ukutya okusekwe kwizityalo kuluncedo kakhulu kwinkqubo yethu yokugaya ukutya. Kuqulathe ifayibha, ebizwa ngokuba yi -'fiber' . Le fayibha ihlambulula amathumbu ethu ngaphakathi, njengokuwatshayela ngomtshayelo. Oku kunciphisa umngcipheko weengxaki ezifana nokuqunjelwa. Enye into elungileyo kukuba ukutya ukutya okunefayibha kukwenza uzive ugcwele ngokukhawuleza, nto leyo ikwanceda kakhulu abo bazama ukunciphisa umzimba.

Ngoko ke, zama ukongeza ukutya okunje ngosuku lwakho:

• Zonke iintlobo zemifuno
• Isiqhamo
• Amantongomane afana neecashews, amantongomane, kunye nembewu efana nembewu yethanga kunye nembewu yewatermelon
• Iinkozo ezipheleleyo (umz., irayisi ebomvu, i-oats, i-millet)
• Iimbotyi ezifana neelentile, iitships, iipeas kunye neembotyi eziluhlaza

2. Yenza amanzi uze wenze isobho kubahlobo bakho abasenyongweni.

Amanzi abalulekile emizimbeni yethu. Akwabalulekile nakwinkqubo yokugaya ukutya. Izinto ezinje ngamanzi, isuphu, kunye nomhluzi wemifuno zinceda ukutya esikutyayo kuhambe lula emathunjini ethu.

Ukuba awuyithandi kangako isuphu, zama ezi:

• Iti eneqhekeza lejinja.
• Iglasi yamanzi eneqhekeza lekhukhamba, ilamuni, kunye nelayimu
• Iti yemifuno efana ne-coriander kunye ne-ranawara

Kodwa khumbula, utywala buyenza umzimba ungabi namanzi, nto leyo ethetha ukuba buyawunciphisa umgangatho wamanzi. Kwakhona, iziselo ezine-caffeine eninzi, njengekofu, zinokuvuselela amathumbu kwabanye abantu kwaye zibangele ukuba baphelelwe ngamandla. Iziselo ezine-carbon (ezifana ne-soda) nazo zinokunyusa i-asidi yesisu kwaye zibangele isitshiso sentliziyo.

3. Ngaba kufuneka sitshintshe indlela esitya ngayo kancinci?

Sidla ngokutya ukutya okuninzi ngokukhawuleza. Oku kukungalungi okukhulu esiswini sethu. Enye yezona ndlela zilungileyo zokunceda inkqubo yakho yokugaya ukutya kukutya ukutya okuncinci, kancinci, kwaye ukuhlafune kakuhle.

4. Ukuzilolonga akuyonto nje yokuzilibazisa!

Iingenelo zokuzilolonga azinasiphelo. Ukongeza kwimpilo yentliziyo kunye nokulawula ubunzima, ubusazi na ukuba ukuzilolonga kunceda ekugayweni kokutya? Abantu abaphila ubomi obuxakekileyo banethuba elilula lokwetyisa ukutya.

Kodwa lumka ngexesha. Abanye abantu banokufumana ukungakhululeki esiswini ukuba bayazilolonga emva nje kokutya. Ngoko ke kungcono ukuzilolonga ngaphambi kokutya, okanye ubuncinane iyure emva kokutya.

5. Masincede 'iintsholongwane ezilungileyo' esiswini (iiProbiotics)

Amathumbu ethu ahlala kuhlobo "lweebhaktheriya ezilungileyo" ezisincedayo nezilungele impilo yethu. Ezi sizibiza ngokuba ziiprobiotics . Ezi bhaktheriya zilungileyo zinceda kwizinto ezininzi, ezinje ngokugaya ukutya nokuvelisa iivithamini.

Singazifumana ezi ntsholongwane zilungileyo ekutyeni okufana noku:

• Iyogathi
• Ubisi olunamafutha aphantsi
• Ukutya okubilisiweyo

Ukongeza ekuzongezeni ezi ekutyeni kwakho, ungazithatha njengezongezo, ukuba kuyimfuneko, phantsi kwengcebiso kagqirha.

6. Lumka kancinci ngokutya okunamafutha.

Kwizinto esizityayo, amafutha, oko kukuthi, ukutya okunamafutha, kuthatha ixesha elide ukugaya. Usenokuba ukhe waziva ugcwele kwaye unzima emva kokutya into efana nesandwich enamafutha kakhulu, irayisi eqhotsiweyo, okanye iipatties okanye iirolls.

Ngoko ke, kungcono ukunciphisa ukutya okunamafutha amaninzi ngolu hlobo.

• Nciphisa ukutya okufana neehamburger kunye neetships.
• Ziqhelise ukugcada, ukubilisa, nokufutha ukutya kwakho endaweni yokukuqhotsa ngeoyile.
• Khetha inyama nentlanzi ezingenamafutha aneleyo.

7. Fumanisa ukuba zeziphi ukutya ezingakusebenzeliyo.

Ngamanye amaxesha, ukutya okuthile kunokubangela ukungonwabi kwesisu. Ngoko ke, ngomhla onokuba nokuphazamiseka kwesisu, bhala phantsi oko ukutyileyo ngaloo mini nendlela ozive ngayo. Oku sikubiza ngokuba 'yidayari yokutya'. Oku kuya kukunceda ukuba ubone ngokulula ukuba zeziphi ukutya ezingasebenziyo kuwe.

Kwitheyibhile engezantsi, ungabona ezinye zokutya ezidla ngokubangela iingxaki ebantwini.

Ukutshaya kunempembelelo embi kakhulu kwinkqubo yokugaya ukutya. Ngoko ke kumntu ofuna izizathu zokuyeka ukutshaya, esi singaba sisizathu esivakalayo.

8. Kubaluleke kangakanani ukulawula uxinzelelo?

Ungamangaliswa kukwazi ukuba uxinzelelo esiluvayo, oko kukuthi , uxinzelelo , luchaphazela ngqo ukusebenza kwesisu sethu. Kukho unxibelelwano oluqinileyo phakathi kwengqondo yethu kunye nenkqubo yethu yamathumbu. Xa ingqondo yethu ikhathazekile, yiloo nto ibangela ukuphazamiseka kwesisu.

Ngoko ke, zama ukugcina ingqondo yakho ikhululekile kangangoko unako. Izinto ezinje ngokucamngca, ukumamela umculo, kunye nokwenza into oyithandayo kunokukunceda ukulawula uxinzelelo.

9. Ukuba ezi zinto azisebenzi, bonana nogqirha.

Ukuba ukhe wazama zonke ezi zinto kodwa useneengxaki zesisu, ungazityesheli. Ngamanye amaxesha, ezi mpawu zinokubangelwa yenye imeko yempilo okanye ngamayeza athile owasebenzisayo.

Ngoko ke, qiniseka ukuba ubona ugqirha wakho kwaye umxelele ngezinto ezikuxhalabisayo. Xa usiya, ungalibali ukuza noluhlu lwamayeza owasebenzisayo . Oku kuya kunceda ugqirha afumane unobangela wokwenyani wengxaki.